Pack Some Oats Into Your Breakfast Or Snacks
Oats are delicious and nutritious whether you enjoy them as oatmeal, in cookie form, or in a healthy batch of homemade granola.
Not only are they full of fiber which helps you feel full for longer after eating but theyâre also a good source of zinc and magnesium. Magnesium can reduce cramps by relaxing blood vessels and also helps regulate serotonin, a chemical in your brain related to mental health.
Donât Miss: How To Stop Your Period Pain
What Complementary Or Alternative Medicines May Help Relieve Pms Symptoms
Some women report relief from their PMS symptoms with yoga or meditation. Others say herbal supplements help relieve symptoms. Talk with your doctor or nurse before taking any of these supplements. They may interact with other medicines you take, making your other medicine not work or cause dangerous side effects. The Food and Drug Administration does not regulate herbal supplements at the same level that it regulates medicines.
Some research studies show relief from PMS symptoms with these herbal supplements, but other studies do not. Many herbal supplements should not be used with other medicines. Some herbal supplements women use to ease PMS symptoms include:
- Black cohosh.28 The underground stems and root of black cohosh are used fresh or dried to make tea, capsules, pills, or liquid extracts. Black cohosh is most often used to help treat menopausal symptoms,29 and some women use it to help relieve PMS symptoms.
- Chasteberry.30 Dried ripe chasteberry is used to prepare liquid extracts or pills that some women take to relieve PMS symptoms. Women taking hormonal birth control or hormone therapy for menopause symptoms should not take chasteberry.
- Evening primrose oil. The oil is taken from the plants seeds and put into capsules. Some women report that the pill helps relieve PMS symptoms, but the research results are mixed.29
Researchers continue to search for new ways to treat PMS. Learn more about current PMS treatment studies at clinicaltrials.gov.
How Is The Cause Of Severe Period Pain Diagnosed
To diagnose severe period pain, your health care provider will ask you about your medical history and do a pelvic exam. You may also have an ultrasound or other imaging test. If your health care provider thinks you have secondary dysmenorrhea, you might have laparoscopy. It is a surgery that that lets your health care provider look inside your body.
Read Also: How Do You Know Your Period Cycle Length
What Is Menstrual Pain
Menstrual pain or cramps are pains in your lower abdomen that happen when your menstrual period begins . This pain may continue for 2 to 3 days. Cramps may be throbbing or aching, and they can be dull or sharp. Symptoms can range from a mild discomfort to serious pain that interferes with your normal activities.
Menstrual cramps are the leading cause of absenteeism in women younger than 30. Although over half of people who have menstrual periods feel some discomfort, 10% are temporarily disabled by symptoms.
Frequently Asked Questions About Painful Periods
-
Does exercise help with painful periods?Does exercise help with painful periods?
No one knows for sure whether exercise specifically eases period pains, but it may well help. Aim to do some activity every day, and do something you enjoy so youre more likely to keep it up. You may also find gentle exercise such as yoga may help to ease your symptoms during a period.
Recommended Reading: First Period After Iud Removal Heavy
Your Cramps Don’t Feel Normal
If youre worried your period cramps arent normal, then you should take that concern seriously. Worrying isnt a sign that something is wrong, but it could suggest things might be wrong. Many people are afraid to talk to their doctors about symptoms that cant easily be quantified.
If you have a fever, your doc can confirm that by taking your temperature. If youre experiencing pain, your doctor has to take your word for it. This keeps a lot of people from seeking help.
Additionally, complaints about pain are sadly sometimes dismissed. If you brought up your pain to a doctor in the past, and they brushed it off as not serious, you may be reluctant to bring it up again. But you should bring it up again. Especially if youre concerned about it.
Some of the possible causes for painful crampslike endometriosisare diseases that take years to get properly diagnosed. Keep asking for help until someone hears you.
Up The Magnesium In Your Diet
Dietary magnesium seems to help ease the pain of cramps, says DeJarra Sims, ND, a faculty member at Bastyr University in San Diego and the author of Your Healthiest Life Now.
Magnesium is found in many foods, including almonds, black beans, spinach, yogurt, and peanut butter.
If you want to take a magnesium supplement, Dr. Sims suggests speaking with your doctor, since the dose you need depends on the severity of your cramps along with other factors.
Also Check: Chances Of Getting Pregnant A Week Before Period
Try Dietary Supplements To Help With Menstrual Symptoms
Vitamin D can help your body absorb calcium and reduce inflammation. Other supplements, including omega-3, vitamin E and magnesium, can help reduce inflammation and might even make your periods less painful. For best results, take supplements every day, not just during your period. Also, because some supplements interact with medications, be sure to ask your doctor before taking anything new.
Exercise For Muscle Relaxation And Endorphins
If youre in pain, exercise might be the last thing on your mind. But even gentle exercise releases endorphins that make you feel happy, reduce pain and relax your muscles. Fifteen minutes of yoga, light stretching or walking might be all you need to feel the physical and mental benefits of exercise. And if exercise is already a part of your routine, did you know that tracking your period can help you improve athletic performance?
Recommended Reading: Can I Ovulate Without A Period
You Have Other Symptoms
Maybe youre really not sure whether your cramps are normal or not, but you also experience other related symptoms. Other worrisome symptoms may include:
- Cramps accompanied by nausea or diarrhea
- Pelvic pain at times beside your period
- Spotting between cycles
To evaluate what may be wrong, your healthcare provider may suggest:
- Exploratory laparoscopy
- Pelvic exam with sexually transmitted infection testing
- Pelvic ultrasound
Its important to know that endometriosis can only be diagnosed with exploratory laparoscopy. It cant be ruled with ultrasound or a pelvic exam. However, laparoscopy is an invasive, surgical procedure, so your doctor may not recommend having it unless your symptoms are especially bad.
Severe abdominal or pelvic pain may indicate something more serious than your period, like an ectopic pregnancy, toxic shock syndrome, acute PID, or appendicitis.
How Often Can I Use Tens Therapy
Start with 15 to 20 minutes once per day and slowly work your way up. You can space this time out over 2 to 3 sessions in a day. Do not use the TENS unit for more than 1 hour total each day.
An from 2007 that sets the standard for TENS recommendations encourages TENS users to take a trial-and-error approach every time they use the unit to figure out the most comfortable way for them to use the product.
You May Like: When Do You Get Your Period After An Abortion
What Are The Origins Of Menstrual Cramps
Uterus is an organ with muscular layers, and during your period it does a lot of work. Cramps are the way that uterus responds in order to control the bleeding during menstruation. If you are having a lot of menstrual blood or a blood clot, the uterus is actually cramping to expel that.
For some of you, cramps are causing only a slight discomfort. For the others, the painful period cramps can interfere with your daily activities. So, why do period cramps hurt?
Menstrual cramps can be caused by several reasons. Lets see the most severe of them.
Endometriosis is the abnormal growth of endometrial cells.
Apart from the pain, other symptoms of endometritis include:
- Cyclic pelvic pain
- Defecation pain
How Does Secondary Dysmenorrhea Cause Menstrual Cramps
Menstrual pain from secondary dysmenorrhea is a result of problems with the reproductive organs. Conditions that can cause cramping include:
- Endometriosis: A condition in which the tissue lining the uterus is found outside of the uterus. Because these pieces of tissue bleed during your period, they can cause swelling, scarring and pain.
- Adenomyosis: A condition where the lining of the uterus grows into the muscle of the uterus. This condition can cause the uterus to get much bigger than it should be, along with abnormal bleeding and pain.
- Pelvic inflammatory disease : An infection caused by bacteria that starts in the uterus and can spread to other reproductive organs. PID can cause pain in the stomach or pain during sex.
- Cervical stenosis: Narrowing of the cervix, or the opening to the uterus.
- Fibroids : Growths on the inside, outside or in the walls of the uterus
Also Check: Can Implantation Bleeding Happen After Missed Period
Care Advice For Menstrual Cramps
Dont Miss: How Do You Get Your Period
Pop A Pain Med Before Your Cramps Start
No surprise here, but taking a pain reliever can, um, relieve pain. Ibuprofen lowers your levels of prostaglandins, which are the hormone-like substances that trigger uterine cramping and cause pain and inflammation. And you donât need to wait until youâre miserable to take a pain relieverif your cycle is pretty regular and you know when your period is coming, you may be able to stave off cramps before they even start. âTake pain relievers at the very beginning of your period, before cramps become intense,â Dr. Winter says. Just make sure you follow the dosage recommendations on the box, and give your parents a heads-up that youâre taking it.
Donât Miss: 90 Day Probationary Period Template
Recommended Reading: Can You Get Pregnant A Few Days After Your Period
Reach Out For Social Support
Social interaction is a key component of good mental health. Staying connected helps lessen feelings of isolation and decrease the effects of stress, and can give us a feeling of purpose and fulfillment. Make sure to spend time with the people you care about, even if its just a few hours at a time.
When I Went Home With Period Pains I Told My Boss I Had A Cold Should I Have Told The Truth
In this series Poppy Noor discusses an issue concerning how we can build happy, well-run communities. But what do you think? Send us your thoughts and responses
Last month I had to leave work in the middle of the day. I was in a great deal of pain from my period, a problem I have had for several years. Sometimes I can manage it with painkillers, but not always. Even when I can cope with the pain, my periods affect my sleep, and make me slower and less productive. When my boss saw how unwell I was, she kindly suggested I go home. I told her the next day I must be coming down with a cold. Ive been thinking, why didnt I just say I have bad period pains? I know its because I dont want to be seen as weak and I dont want to play into stereotypes that women cant work or have important jobs because of their periods. That said, I worry about using a sick day or two every month. What are my rights in this area regarding sick leave? Should I speak up next time? Am I letting the side down by not coming out and being honest about my period?
It is not your responsibility to rectify a world in which women cant freely talk about periods for fear of shame or retribution. Dont fall into the trap of believing you are being unreasonable, either. As Mandu Reid, CEO of the Cup Effect, an organisation trying to combat period shame, says: Having to go home for your period isnt really any different to having to go home because of a headache we shouldnt have to fetishise it.
You May Like: Can You Get Pregnant During Your Period
When Will A Pregnancy Test Appear Positive
If you are trying to get pregnant and you miss a period, you are naturally excited, yet there is no way to know for sure until you take a pregnancy test. However, there are several symptoms that are suggestive of pregnancy, including breast tenderness, nausea, and bloating. Keep in mind, these can also be premenstrual signs.
Dont Miss: Can You Come On Your Period And Still Be Pregnant
The Different Types Of Period Pain
Doctors divide period pain into two different types. The more common type is called primary dysmenorrhoea. This type of period pain typically starts from your first period, or in the years shortly after.
With this type there is no underlying condition causing the period pain, says Dr Manwaring.
The levels of pain can vary in primary dysmenorrhoea, she says. Typically, the pain has a regular pattern, beginning just before or as the period begins. It usually lasts for 1-3 days, but is most severe during the first or second day of the period.
The pain is usually located in the lower abdomen , but can also affect the lower back and thighs. Its often described as a constant ache or a cramping, gripping pain.
Dr Manwaring says the period pain from primary dysmenorrhoea can usually be well controlled with over-the-counter painkillers , the oral contraceptive pill, or through other means for example, a hot water bottle or heat pack, physical activity or relaxation techniques.
However, if these techniques are not managing the pain, seek advice from a health practitioner, says Dr Manwaring.
You May Like: How To Avoid Pimples During Periods Naturally
Carry Personal Heating Pads
There are several heating pads that can be attached to the abdominal region and activated with a slight push.
These are the best heating pads for menstrual cramps you can try.Pick anyone that suits you.
They are so sleek that they are not detectable over the clothes. You can attach it to the abdomen or keep it in under pockets to soothe the cramps.
Heating the region relaxes the muscles and makes menstrual flow a simpler affair.
Ensure that the region does not get over heated as it might burn the skin or cause redness.
You May Like: Knee Pain When Sitting For Long Periods
Get A Relaxing Massage
You can massage the lower abdomen at least two times a day. Use essential oils like those of lavender for this task.
When you massage the area, any potential inflammation diminishes. Moreover, the fragrance of these oils instills the sensation of feeling good and fresh in your mind.
The muscles that become sore and stressed due to repeated spasmodic contractions get relieved when massaged.
When you are at home and have plenty of time at hand, then you can reach out for this technique.
Recommended Reading: One Day Heavy Period Then Nothing
Period Pain Caused By Contraceptive Devices
An intrauterine device is a type of contraception made from copper and plastic that fits inside the womb. It can also sometimes cause period pain, particularly during the first few months after it’s inserted.
You may notice a change in your normal pattern of pain if your period pain is linked to a medical condition or a contraceptive IUD. For example, the pain may be more severe or it may last much longer than normal.
You may also have:
See a GP if you have any of these symptoms as well as period pain.
Symptom Relief For Painful Periods
Apply heat on the belly or lower back
Helps relax muscles.
Relax with rest, warm baths or meditating
Relieves stress.
Acupuncture, or discuss taking fish oils and magnesium with a qualified naturopath.
Pain relief: ibuprofen, naproxen or diclofenac
Take period pain medications at the onset of pain, and take regularly during the days you normally have pain. All these medications can cause stomach irritation, so they are best taken with food. Discuss the pros and cons of using them with your doctor.
The oral contraceptive pill
Ask your doctor about:
Don’t Miss: I M On Birth Control And My Period Is Late
Establish A Sleep Routine
Too much stress can affect your sleep quality, and lack of sleep can increase your stress levels. This harmful cycle builds on itself and can impact your physical and mental health. According to the American Psychological Association, adults with higher stress levels who experience less sleep are more likely to feel sluggish, disoriented, irritable or depressed.
Ensuring you have a healthy sleep routine can go a long way toward making sure you get a restful seven to nine hours of sleep per night. We recommend avoiding stimulants like caffeine, limiting screen time and trying to practice a regular sleep schedule.